Deadkong's Latest Journal

Training Over 35 Lifter
325

Friday November 2, 2012 cycle 2 week 2 day 1

dips body (205lbs) + 70 X 3 X 3 X 1 fail X 1 x 1
upright rows 135lbs X 3 X 3 X 3 X 2 X 2

Chinups body X 4 X 4 X 3 X 2 X 2
Db incline press 2 X 75lbs X 3 X 3 X 2 X 2 stopped

Twist situps Body + 10lbs X 5,5 X 5,5 X 5,5 X 3,3

I am calling this a perfectly good day back at it. 2 weeks ago was first back after a rest week, and last week was pooched by work and having felt tired the weekend before because of entertaining myself late. Recently I have adjusted my sleep schedule, but still only got 6 hours of sleep this past night, I am unsure why.

As to dips, I kept to my idea if using 70lbs, and I am not unhappy with a drop off in reps, I will stay at this until I get full quorum. rows the same. Chins and inclines I am happier with than last time, although I failed to get into position for the last set. I have to do a clean and then flop back onto the bench to do this, and I decided after failing this to leave it. Next week I expect to kill the whole workout.

Situps an improvement, so I am not unhappy with today as I stated.

Yesterday was speed rope, I am still not happy with the intensity level and hope soon to raise it to the next notch.

326

[quote]gorillavanilla wrote:
I think mixing the boxing with the lifting is a good cross over. I have done MMA training with lifting and find they compliment each other in raising conditioning.[/quote]

thanks for the input. I have the general anecdotal idea that at least some weights should be beneficial. Still, an interesting thread came up in combat about squats beneficial for fighting. some had the idea largely throwing out the weights and just doing MA specific technique drill and cardio are really just about all one needs.

One thing that is true is that I keep deadlifts in because of what it does for the posterior chain that is relevant beyond just striking.

327

Sunday, November 4, 2012

deadlift 375lbs x 3 X 1 X 1

Great day today. I know I only pulled singles last 2 sets, but it is progress and from now on I will be always doing better than I have since the original hamstring injury. Hopefully I can ream off the full 3 sets of 3 next time, then after I am looking at 395lbs.

328

Monday, November 5, 2012

shadowboxing 2 rounds
heavy bag 2 rounds

i still feel awkward doing this. I am trying to keep greater range, but I find myself at times leaning too much. the bag doesn’t want to cooperate. until i feel more comfortable I am not going to move around too much.

What I post here is a second shadowboxing set, and a second bag work.

i don’t sweat as much as I used to, not as much actual umpph to it, just trying to get full extension. Comments?

329

tuesday Speed rope work. I was somewhat satisfied with intensity, but the reason I think I am not really ratcheting it up is because I am still gorging on marked down Halloween candy. This must end! Anyway, I didn’t catch my toes on the rope at all, so that is good.

Wednesday, November 7, 2012

2 rounds shadow boxing, second round L2.5lbs, R2.5lbs
2 rounds heavy bag.

I tried a skipping rope warmup, but my lower legs wouldn’t let me do it. Anyway, the second shadowboxing round I had weights in my hand, but fatigue started impacting form, and I wonder if anyone recommends I keep up with them.

The heavy bag I had weight plates set up in front of the bag to keep me stricter about distance. I think I was better with it, but my hands seemed hard to bring back into position and they were too far apart. I don’t think my crossjab had as good form as in the past. Please comment.

330

Saturday, November 10, 2012

dips body (205lbs) + 70lbs X 3 X 3 X 2 X 2 X 1 fail
Upright rows 135lbs X 3 X 3 X 3 X 2 X 2

DB incline press 2 X 75lbs X 3 X 3 X 3 X 1 fail

great day today, and I will explain. this past week had me not perfectly sleeping before work, and at times going to bed out of sheer exhaustion short of a full day’s diet. I was out of bed 4:00 am Friday morning, did take a power nap that afternoon, but otherwise was up until 2:00 am today at a live show. I got 6 hours sleep and almost said to fuck with it, but I know I postponed this since yesterday and I have been doing this too much of late.

I am therefore very pleased I made a 2 rep improvement in dips. Incline is isn’t better, but go figure, my eggs were in the dip basket. Note that I am postponing chinups until after deadlift tomorrow for recovery reasons.

I look forward to pulling 375lbs for hopefully an improvement tomorrow and will feel like a beast the rest of today.

331

Monday, November 12, 2012

deadlift 375lbs X 3 X 3 X 2

chinups body (205lbs) X 4 X 4 X 4 X 4 X 2

Great day today, but somewhat inhibited. I felt lacking in energy during a 3rd warmup set Sunday, and held off even though I have been doing this a lot of late. I reamed off a 3 rep improvement in deadlift. I had difficulty reaching full erection on the 2 rep of the 3rd set, and decided not to risk hamstring health for the hubris of vanity. Still I thought I maybe could have done it, and am debating the idea of raising the weight to 395lbs for next week. Or maybe stay the course and try for 4 reps last set next time.

Chinups are largely a back exercise and therefore I held off on doing them until after deads. I am surprised I got as much as I did, but I didn’t do it as a superset pairing.

Edit:

Shadow boxing 2 rounds
heavy bag 3 rounds

I am still dealing with range and not leaning forward too much. My hand speed is ridiculously slow. I still don’t get the sense that I am loosening the connection screw of the bag like I once did.

332

Wednesday, November 13, 2012

shadowboxing 2 rounds
heavy bag 3 rounds

I got stuck waiting on a call and got this done at the end of good daylight, I don’t have a good lamp in my front room. The warmup was just the shadow work, and for bag I maybe at times had faster hand speed, relative to dismal, but the monkey on my back is committing power when the bag might swing slightly beyond reach. I thought that was bad for the elbow.

Future focus will be speed and keeping from leaning forward. Speed I think might be helped by shadowboxing with weights in my hands.

Edit: Speed rope yesterday was an improvement in intensity, so there if cause for good feeling there.

333

Friday, November 16, 2012

date last time wrong, oh.

Dips body (205lb) + 70lbs X 3 X 3 X 2 X 1 fail X 1
upright rows 135lbs X 3 X 3 X 3 X 3 x 2

chinups body X 4 X 4 X 3 X 2 X 2
Db incline press 2 X 75lbs X 3 x 3 X 2 stopped

twist situps body + 20lbs x 5,5 +10lbs x 5,5 X 3,2

shadow boxing 1 round
Heavy bag 1 round

Yesterday speed rope

Shitty day, but i will explain. I have been gobbling down ever more cut price Halloween candy and I have been lazy about meal planning the last few days anyway. I did get a round of bag work in, I am thinking that a 3rd day per week of it might help drill in better technique. I am unsure if I should post it, it has only been a few days since my last. Maybe a better job of not leaning forward too much and a better sense of distance. also maybe faster hand speed.

Yesterday’s rope work was completed without the rope catching, but my intensity was not stellar.

Edit: my shoulders are fucking killing me, more the left. I was getting over being sore after deadllifts the other day, which I normally enjoy. Just doing the db incline press which requires an explosive clean into the starting position has left me really feeling it.

334

Brett, how have you been?

335

Monday, November 19, 2012

375lbs X 3 X 3

fuck. I was continuing to feel a little tired through Sunday and did a warmup then. Having realized that I put it off until Monday, I rewarmed up and only got 2 bare sets at the working weight. I wonder if this is symptomatic of a greater trend towards overtraining. I thought to do bag drill after, but only did a little shadowboxing before realizing to rest.

336

Wednesday, November 21, 2012

shadow boxing 2 rounds
heavy bag drill 3 rounds

The only thing to report is a slight improvement in not leaning too much and better at bringing my hands back into position.

Rope work on tuesday was a change, 3 skips each side before alternating.

337

Friday, November 23, 2012

dips body (205lbs) + 70lbs X 3 X 3 X 1 fail
upright rows 135lbs x 3 X 3 X 3

stopped.

It occurs to me I have been running this supersetted routine with its high intensity level for too long. As I have been sliding in progress since before last week, I am discouraged to think I am no better off.

shadow boxing 2 rounds
bag drill 3 rounds.

I had trouble focusing on a good drill today, disheartened by the previous lifting. Still, I expect to keep drilling 3 days per week from now on. As to prospective future program, here goes. I am thinking since I didn’t do a full workout today, I will just jump into it next Friday. My energy level seems fine today, although I might get stricter about diet. Creatine gets forgotten enough I will once again restart a cycle next Friday.

Here goes for next Friday:

dips 4 sets of up to 5, 1 minute between sets

chinups 4 sets of up to 5, 1 minute

BB shoulder press 4 sets of up to 5 1 minute

2 or 3 rounds on the bag

also, Mondays and wednesdays will still be bag drill days. Sunday continues as is with some description of leg work.

Now I am getting busier with work over the next few weeks and did some initial research into boxing lessons. One website indicates $65.00/hr for instruction. I am thinking of not really joining a club, just getting occasional lessons, and do the grunt work mostly at home as I am now.

Yesterday, speed rope. 3 rounds. despite having stayed up late for a live show, I got I think an improvement in intensity with this.

338

The fury of Kong.

Last Wednesday.

Does anyone think I could put up some feist in someone’s face?

339

[quote]DeadKong wrote:

Does anyone think I could put up some feist in someone’s face?[/quote]

Probably better off asking in the combat forum.

Are you training for an actual fight btw? or just doing it for cardio?

Watch you don’t slip on one of those plates lying around. I’ve done that before and was lucky not to tear anything.

340

[quote]FarmerBrett wrote:

[quote]DeadKong wrote:

Does anyone think I could put up some feist in someone’s face?[/quote]

Probably better off asking in the combat forum.

Are you training for an actual fight btw? or just doing it for cardio?

Watch you don’t slip on one of those plates lying around. I’ve done that before and was lucky not to tear anything.[/quote]

Nice to hear from you again. I am not specifically readying for a bout, but I want general capability, I grew up and spent my life as someone who could do fuck all. The plates are for a sense of range, but I think I still counteract that with forward lean.

341

Oh, and I did ask over in combat, fightinirish26 was good enough to do a write up on a previous page. I am looking into a few actual lessons when i can budget for it and find someone.

342

Sunday, November 25, 2012

Merry a month before Christmas! Shit, it isn’t even December yet and all the retailers have decorations up.

Deadlift 375lbs X 3 X 3 X 2 fail

I am pleased with today, as I will explain. 2 weeks ago I did this same achievement, but didn’t push the last set to failure. Yesterday I was out at a live show, got to sleep at 3:00 this morning and only had 6 hours sleep. I felt good getting up, but felt hesitant during the warmup routine. But fuck it, how many times have I set things off a day? So, come hell or high water I drove through. I even maybe could have rested a few more seconds before the last rep attempt and maybe got it, being slow with things is acceptable with heavy deadlifts. Or that is maybe my ego.

So, mitigating for the sleep, I maybe am in 375lbs for 3 sets of 3 territory. If I don’t feel lacking in energy this coming week, I will maybe crack into 395lbs, or so I have my heart set on.

343

sunday, December 2, 2012

deadlift 395lbs x 2 fail

Sort of a good day, fuck it, I will call myself happy. This past work week has been demanding, and I spent Saturday shopping and doing other stuff economically that interfered with my nutritional day. I slept, but felt maybe like putting it off. But, as last week, I drove through. The weight is a 20lb increase over last week, and is the heaviest i have gone since my original ham strain. The most I EVER lifted was 405lbs for 3,2,2, and I am getting close to pushing beyond that with right now no adverse sense in my hamstring.

344

Sick the other day, I am not doing anything exercise until I don’t know when.